Category Archives: Wellness

RHF: CrossFit for Everyone

by David Calderon

CF 2
Rainier Health and Fitness

Nestled in 98118, a zip code known for its diversity, sits a small unassuming modular building, a structure that’s home to RHF CrossFit. RHF CrossFit is part of Rainier Health and Fitness (RHF), a non-profit gym that aims to provide affordable access to a high quality fitness center. RHF accomplishes this mission by working with members in a case-by-case basis to ensure sign up fees are affordable and offer volunteer opportunities in exchange for membership.

CrossFit is known for attracting—and primarily being accessible—to higher earning, predominantly white, fitness enthusiasts. In contrast, RHF CrossFit members represent the 98118 community. Attend any of the 20+ classes that they offer each week and you’ll see people from all over the globe represented within the gym. In keeping with Rainier Health & Fitness’s goal of providing affordable access, membership at RHF CrossFit includes full access to Rainier Health & Fitness and all its amenities (free childcare and access to group classes such as yoga, ZUMBA fitness, cycling, etc.). At a rate of $90 per month and unlimited access to attend classes 5 days a week, RHF CrossFit is one of the most affordable deals for CrossFit anywhere that doesn’t compromise on quality and offers extra perks to the community.

 

8 Week Paleo Challenge

Speaking of perks, in conjunction with an upcoming Paleo Challenge, RHF CrossFit is inviting both their members and community the opportunity to take part in an affordable 8 week Paleo Challenge that kicks off September 15, 2014. During the 8 weeks, participants will:

  • Take body measurements, weigh in and perform 3 standardized workouts (scaled for appropriate skill levels)
  • Conduct performance workouts
  • Track participants’ diets—offering new recipes and opportunities to share experiences with others in the challenge

As one of the Paleo Challenge’s co-founders Danny Putnam noted, participants experience this life-transforming 8 weeks alongside a group of teammates, which alone provides extra motivation—we’re stronger when working on goals together! Registration for the challenge is just $50 and includes a challenge t-shirt plus opportunities to win loads of prizes (go to http://www.lurongliving.com/challenge/register to register and select “RHF CrossFit as your gym).

In conjunction with the challenge, Rainier Health & Fitness is offering a once-in-a-lifetime special to anyone who is new to RHF CrossFit and signs up for the challenge: 8 weeks of RHF CrossFit for $100. That’s $30/month for the gym membership plus $20/month for CrossFit. Contact David (dcalderon@rainierhealth.com) if you have additional questions.

David Calderon is a graduated of San Jose State University with a Bachelors of Science in Nutritional Science with a concentration in Dietetics. He’s also the CrossFit trainer at Rainier Health & Fitness.

Tips For A Better Post-Workout Recovery

by David Calderon Post-Workout Collage

 

Post-workout recovery is an often under-looked or overanalyzed component to a successful training program. When it comes to a post-workout recovery routine, keeping it simple is best. Try these 3 easy to-do tips from RHF CrossFit trainer David Calderon to help your routine:

1. Food: A recovery shake or small meal consisting of simple sugars to replace glycogen (stored energy) and protein to aid in repair of muscles is key. Here are a couple options depending on your schedule.

  • Whey protein shake made with milk
  • Greek Yogurt (8 oz) with berries (1/4 cup) or bananas (1/2 cup) and granola (1/4 cup)
  • 2-4 ounces of deli meat, a handful of nuts and a small piece of fruit

2. Water: Just drink! Hydration post-workout will assist in recovery, help flush out toxins and aid in transportation of nutrients. An easy rule of thumb not just for post-workout but in general is to consume enough water so that your urine is clear.

3. Stretching: Static stretching has its place and is most productive post-workout when muscles are warmed up. Never stretch to a point of pain; instead stretch to a degree that is comfortable to you and accumulate 60-90 seconds per muscle area. Adding a stretching routine will aid in increasing your flexibility, preventing injury and reducing next-day soreness.

David Calderon  is a graduate of San Jose State University with a Bachelors of Science in Nutritional Science with a concentration in Dietetics. He’s also the CrossFit trainer at Rainier Health & Fitness.

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Rainier Health And Fitness: A Gym For The Rest Of Us

by Emily Williamson

While gyms are traditionally known to celebrate slim figures and body-builder images, Rainier Health & Fitness has a different purpose: to encourage healthy lifestyles, strong bodies and authentic community. For Amal*, her husband and seven children, Rainier Health & Fitness has been a key part of developing healthy practices. Every family member exercises regularly and Amal herself walks to the gym from their Beacon Hill home to hit the treadmill or participate in a yoga class.

Amil on the treadmill.
Amil on the treadmill.

Amal’s friends ask her, “Why do you go to the gym? You’re already skinny?” Amal replies that exercising is about staying healthy and feeling well, not just being skinny. Her mom died in 2008 and had high blood pressure and high cholesterol, so she wants to prevent suffering from the same preventable conditions. Plus, if she doesn’t work out, her muscles get tight and she has migraines. The migraines are actually what drove her to join the gym in the first place in April 2010; Amal’s doctor said she should go to the gym, a stress-free environment, for her migraines. Now they only resume after not coming for a week or two. “Coming here is good for my heart and brain,” Amal says.

In addition to regular exercise, Amal’s family has also made healthy changes to their diet thanks to the influence of their vegetarian daughter. Amal used to drink lots of coffee, but now has reduced her consumption to one cup per day. Coming from Somalia where many dishes are prepared with oil, she has steered away from this ingredient and has quit frying food. Instead, she serves the family only brown rice, oatmeal and whole grain bread, spaghetti and cereal. She also checks the labels of food and looks at calories before purchasing. As a result, no one in her family is overweight.

“Health is number one.” Amal says, “It’s worth $30 per month.” She tells everybody to come here and has met lots of new friends while working out.

* pseudonym, name changed to protect privacy

About Rainier Health & Fitness   

Rainier Health & Fitness first opened its doors in March of 2005 with the dream of using exercise to address health disparities in its neighborhood. Since then it has grown to over 1600 members. The volunteers and staff at Rainier Health & Fitness are dedicated to improving the health of their Rainier Valley community by encouraging healthy lifestyles and strong bodies. The fitness center makes exercise fun and accessible by offering affordable prices and creating a non-intimidating workout environment, especially for those who are new to exercise. A variety of group classes including yoga, ZUMBA fitness, Pilates, turbo kick and cycling are available to members at no additional cost while personal training, group training and CrossFit are offered through certified trainers for comparably low additional fees. Regular memberships are an affordable $30 a month with a one-time membership fee of $99.